FITNESS TIPS for the New Year

* Walking with weights is not recommended as it alters your normal gait and weight distribution. This could lead to injury. Carrying weights burns only about 12 more calories in an hour and it won’t help you lose more weight any faster. Weight training is great exercise but not while walking.

* As we age our metabolism slows down and the body uses less calories to keep itself running. However, the real key is that we burn fewer calories simply because we tend to become less active. Despite years of sedentary lifestyles, it is still possible to become physically fit. Physical activity and exercise are with a doubt the best ways to counter the metabolism slow down so it’s never too late to start exercising.

* Butter, margarine, and “light” olive oil are all virtually 100% fat.

* 8 ounces of potato chips equals an 8 ounce baked potato with 12-20 pats of butter on it.

* One packet of ranch dressing on a McDonald’s chef salad has 26 grams of fat and 500 calories—more fat than a Big Mac.

* Because frozen and canned vegetables are processed immediately after harvesting, they preserve vitamin and nutrient concentrations as high or higher than fresh vegetables.

* Red meat doesn't’t always have more fat than chicken. 3.5 ounces of roasted eye of round has only 4% fat compared to skinless roasted chicken thighs which have 10.9% fat. Another good option? Roasted chicken breasts with only 3.7% fat.

* Despite the obsession with low fat, low carb, low sugar products, a calorie, is a calorie, is a calorie. Too many calories from ANY source will make you gain weight. Weight gain occurs when you consume more calories than you burn off—regardless of where they come from. Choose foods high in nutrition and a moderate exercise regime.

* Weight training should be done in a slow, controlled manner. Lift only the amount of weight you can manage while maintaining proper form but so that the last couple of repetitions are difficult. While men often develop bulky muscles, women usually won’t, even if they lift heavy amounts of weight. So don’t be afraid to lift too much weight as long as it does not compromise your form. Never use momentum to move the weight. Swinging, rocking, or jerking type movements should be avoided. Breathe naturally, exhaling as you lift the weight; inhaling as you lower the weight. Never hold your breath while weight training. When the last couple of reps become easy, increase the amount of weight you are lifting or the amount of reps depending on what your individual goal is. Always take the time to stretch after your workout. Never bounce or pulse while stretching. Hold only to the point of gentle tension not pain.

* Muscle soreness is common in active people especially those new to exercise or for those who change their routine or increase intensity. At times you may experience muscle soreness during and immediately after exercise that usually lasts for a few hours and is caused by a build up of lactid acid. This type of pain is usually mild and aggravated slightly by active movements. Delayed onset muscle soreness (DOMS) usually occurs a day or two after your workout. DOMS is a little more painful causing muscle stiffness, reduced flexibility and soreness to the touch. As you train, you develop a tolerance against the soreness so don’t wait until the pain goes away to begin working out again or you’ll never build up a tolerance. Just work out a little easier until your body adapts to the new workload. Any pain that you are uncomfortable with or is accompanied with swelling, bleeding, bruising or anything that looks suspicious, stop exercising and consult your physician.